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Calcium in Foods 2014

November 6, 2014 @ 11:47 pm
posted by Dr Ginther

We can get ALL of our Calcium from foods.  We need 1200-1500 mg daily, especially if we have not been getting that much for years.  Most of us have not been getting enough Calcium – or our Vitamin D levels have been too low to absorb all we cansume.

Your body can absorb only 500-600 mg of Calcium at each meal.  Therefore you must spread out your calcium over 3 meals a day.  Do NOT exceed 2,000 mg Calcium daily.  Too much Calcium can be bad for kidneys or heart.

Chart of common foods high in Calcium in mg (adapted from the USDA website):

Milk (skim to whole)   8oz                                      300

Milk on cereal (often only 4 oz)                             150

Almond or Soy Milk  8 oz                                        300

Yogurt (regular)  4 oz                                                200

Yogurt (Greek)  6 oz                                                   200

American cheese  1 oz slice                                     150

1 oz Swiss or Provolone                                           225

1 oz Cheddar or Mozzarella                                    200

8 oz (1 cup) Low-Fat Cottage cheese                   200

“Calcium Added” Orange Juice  8 oz                   300

1 cup cooked Collard greens                                   350

1 cup Black Eyed Peas                                               210

1 cup cooked Kale or Okra                                       175

3 oz Ocean Perch or Halibut                                     100

Fish Sandwich with Cheese                                        175

3 oz canned Sardines bone-in                                    375

½ cup Ice Cream                                                               75

1 oz Almonds                                                                      75

1 cup boiled Broccoli                                                         50

Double Cheeseburger with bun                                     300

Double Hamburger with bun                                            100

1 slice 14” Pepperoni & Cheese Pizza                                 175

Egg, Cheese, Canadian Bacon, on English Muffin            250

Egg, Cheese, Bacon, Croissant                                                150

Nutri-Grain Cereal Bar                                                                  200

1 serving Total brand Cereal 1000 but you can only absorb 5-600

The full list of over 1200 food items is at www.ars.usda.gov/Services
Jay Ginther, MD
Revised November 2014

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